WODs for Thursday 1/26/12


WODs for Thursday 1/26/12

A 2-parter for our CFitters today.  First they have to do back squats at 75% of their 1 RM (rep max) for 5 rounds of 3 reps per round.  Then after they got their legs rockin’, they had to do a metcon WOD with running and thrusters…MORE LEGS!!!  Don’t let the lighter Rx weight deceive you.  It’ll feel heavy enough after the back squats.  Trust us!!  🙂

KB Class WOD: 4 Rounds:

20 Russian Swings 15 KB Sumo Deadlift High-pulls 2/2 Turkish Get-Ups

CF Class WOD: 1. Back Squat 5 x 3

2. “Afterburner” 5 Rounds For Time: 12 Thrusters (65, 45) 200 Meter Run Rest 1 Minute Between Rounds

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